Tom Rowland’s Daily Supplement Routine - 57 Year Old Competitive Athlete

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Performance, Recovery & Longevity for the Demanding Athlete

I get asked a lot about what supplements I take and how I stack them throughout the day. My routine is built around one simple goal: show up every day at full capacity—mentally, physically, and emotionally.

I call this my Supplement Battle Rhythm. It’s dialed for performance, recovery, and long-term health, built on a foundation of consistency and purpose behind every scoop, tablet, and capsule.

Whether I’m training hard in the gym, filming on the water, or pushing through long workdays, this stack has become a non-negotiable part of how I operate.

⏰ PRE-WORKOUT (4:34–5:30 AM)

Goal: Prime the nervous system, support blood flow, buffer fatigue

This is the “power window.” I need to be firing on all cylinders—especially in the early hours when the body isn't naturally ramped up yet.

  • Beta-Alanine – 3g

  • Creatine Monohydrate – 5g (consistency matters more than timing)

  • LMNT Electrolytes – 1 packet (1000 mg sodium)

    Sodium is a critical electrolyte for hydration, nerve function, and muscular contractions—especially in hot, humid conditions or early morning training.
    If you want to understand more about sodium’s role in elite performance, I recommend:

  • L-Citrulline – 6g

  • L-Arginine – 3–6g

  • Collagen (15g) + Vitamin C (50–100mg)

    This is the Mat Fraser tendon + joint stack

  • Extreme Endurance – 3–6 tablets (optional)

    Great on training days for aerobic performance + buffering soreness.

Optional Shake: 20g protein 1st Phorm Phormula 1 + 10g carbs if I’m not fasted.

☕ MORNING ROUTINE CONTINUES

  • 7:00–7:15 AM: Coffee

  • 7:15–8:15 AM: Sauna

    Often followed by a second packet of LMNT to replenish electrolytes lost during heavy sweating.

♻ INTRA-WORKOUT (5:30–7:00 AM)

Goal: Sustain energy, reduce muscle breakdown

  • Essential Amino Acids – 5–10g
    I sip this during longer training sessions or fasted workouts. Keeps the body fueled without breaking the fast.

🏋 POST-WORKOUT (8:30 AM)

Goal: Muscle recovery, glycogen replenishment

  • 1st Phorm Protein – 2 scoops (40g) – Free Shipping

  • 1–2 Bananas

  • Opti‑Greens 50 – Get it here (Free Shipping)

  • Glutamine – 5g (optional) – Great for gut health + immune support

  • Creatine – 5g (if not taken pre) – My pick (Free Shipping)

  • LMNT – optional second packet (especially post-sauna)

  • Extreme Endurance – 3–6 tablets (optional)

🍽 LUNCH (12:00 PM)

Goal: Daily micronutrient foundation, cellular function support

  • Micro Factor Pack – Full stack (Free Shipping)

    Covers multivitamin, probiotics, fruits & veggies, EFAs, CoQ10, and antioxidants.

  • Omega‑3 Boost – Optional Extra EPA/DHA

    I use MTN OPS for this — get 20% off with code TOM

🍜 DINNER (6:30 PM)

Goal: Inflammation control + recovery priming

  • Turmeric/Curcumin – 500–1000mg w/ black pepper

  • Glutathione – 500mg (or NAC 600–1200mg alternative)

    Supports detox, immune function, and mitochondrial health.

🌙 BEDTIME (8:00–9:00 PM)

Goal: Deep sleep, CNS reset, hormone support

  • Magnesium – 420mg (multi-form, from 1st Phorm – Free Shipping)

  • MTN OPS Slumber Gummies – Get 20% off with code TOM

    Helps calm the system and optimize sleep quality.

💧 DAILY HYDRATION

  • Minimum: 1 gallon of water daily

  • Increase LMNT intake on heavy training or high-heat days

✅ Key Strategies That Make the Stack Work

  1. Consistency > Timing (especially for creatine)

  2. Pre-Lift = Performance Window

    • Citrulline + Arginine + Beta-Alanine = training multiplier

  3. Recovery Starts at Night

    • Treat bedtime like a training session—maximize your rest

  4. Extreme Endurance = Gamechanger

    • Use it to crush soreness and sustain training intensity

This stack isn’t just about crushing workouts—it’s about staying sharp, resilient, and durable every single day. If you're ready to level up your training, recovery, and longevity, build your own Battle Rhythm.

— Tom Rowland